Acute lower back pain release routine | Daily Rehab #16 | Feat. Tim Keeley | No.110 | Physio REHAB

#backpain #lowbackpain #lumbarspine
Daily Rehab #16: Acute lower back pain release routine
Great little routine for those with acute pain in the lower back, ideal to be used in the acute stages of back injury and enable you to then do the lower back stretches to improve mobility and then core work. Very good to start the day with if you are locked up and in pain.
1. Pelvic Tilts
2. Controlled Rotations
3. Back Block Traction
4. Pelvic Rocks
Physio Fitness | physiofitness.com.au
Physio REHAB | physiorehab.com
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Instagram: / physiofitnessaus

[@juliewebber9666]

This worked! I got up and was in pain and barely able to walk due to strained lower back muscles. 30 seconds of doing your first exercise and my back miraculously felt normal again. Thank you!!

[@physiorehab]

Awesome ! 😄

[@alexitselentis7904]

Thanks for your very specific and thorough explanations on the excercises much appreciated

[@physiorehab]

Pleasure!

[@skillas39]

I love your videos, i am phisio student and material on this channel is really helping me to improve my knowledge and understanding about various pathology.

[@physiorehab]

Cheers!

[@sonnyjimm23]

This was really helpful thank you. I've had lower back spasms for 3 days and spent most of that time on the floor with heat and cold packs. Just did these a couple times through and I managed to stand up unaided. I'm 37, have never had back pain like this before. Really grateful for your video.

[@physiorehab]

Awesome so glad you found this video and it helped!

[@Godspeed117]

The pelvis tilt is so simple but so good! Took away my acute back spasms almost instantly!

[@physiorehab]

Glad it helped!

[@Hallucinatingfreak]

I am recovering from a disc injury, it is severe cause I was a pro squash player before. I always do my workouts, mobility/core and the next day I am in severe spasms. This tiny routine you have here saved me from these spasms when I do them daily in the morning or evening.

[@physiorehab]

Great news!

[@Expert_Advice]

For best treatment for any issue of spine do watch this video kzbin.info/www/bejne/p5rSgGyXntStoM0

[@mtgox4150]

Amazing video! You saved my back literally!❤

[@physiorehab]

Glad I could help!

[@nachobel]

Thanks for this - huge help to us geriatrics!

[@physiorehab]

😄

[@MarkanthonyGME100]

am super thankful for this video ... thank you!!!

[@physiorehab]

Pleasure! 😄👍

[@ger150980]

Thank you so much for this video, it helped straight away

[@physiorehab]

That’s great news!

[@linza2274]

Thank you

[@Kountrypeanut]

Thank God for this ! I’m dramatic so I felt like I was dying ! Thank you so so so so much

[@physiorehab]

Glad it helps! This video has been redone check one of the lastest on the video list

[@KordTaylor]

Thanks! This was really helpful. 😀

[@physiorehab]

Thanks 🙏

[@jsmcguireIII]

Just wanted to say thanks mate, this worked well to unlock my lower back -which hurt more than the irritated disk itself. I have been lazy about my core work and this scared me back to them

[@physiorehab]

Great! There is any update video recently on this check that out. If you need further rehab have a look at the programs at physiorehab.com

[@corinnatristan8530]

Thank u!

[@jlaz6302]

Thank you! This really helped me!

[@physiorehab]

Great!

[@clarknova6511]

You're such a fantastic help, so very precise and complete in your explanations. Thank You very - very - much.

[@discolucy45]

This helped my back pain immediately - thank you

[@physiorehab]

Great!

[@drpatrickstacey7203]

Thank you. Really helps.

[@physiorehab]

👍

[@chefjosh1973]

Hey doc , thanks for the great videos. I had a back episode in January, probably some kind a bulging disk issue. This is been one of my go to videos ever since. My back more less recovered by the middle of February but as insurance I follow your videos pretty regularly to keep my back limber ! What also helped me was to sit in my gyms Jacuzzi and sauna every day as well. Thanks again!

[@allafarber22]

Can you please show safe exercises to do in neutral spine position for post L5-S1 Microdiscectomy surgery

[@MrNigeriaboy]

Lower back pain caused by football, painful spasms which have left me bed ridden for the last 2 days. Unable to sit or stand. Will definitely try these exercises, I need to admit myself though.

[@dvango7090]

How did it go bro? How you doing now

[@pauletterichardson4300]

Superb instructions. Thank you

[@physiorehab]

😄

[@burbur7070]

It did not help like right away, but it is a great helper overall. Thank you.

[@physiorehab]

😄

[@kajolopi]

Thanks so much, your descriptions are so helpful.

[@physiorehab]

Thanks glad you found it helpful

[@vijaygambhir6092]

Thanks

[@totallyraw1313]

Thanks for the video, Tim. Do you like the "McGill big 3 exercises" as popularized by Prof. Stuart McGill?

[@physiorehab]

Totally Raw absolutely! Check out some of my other lumbar videos I feature them in there

[@khy8]

Bad posture on my computer and bad sleep/health got me bed ridden for like 2.5 days now, crazy pain in my lower back and above it near my ribs

[@physiorehab]

Hope these help!

[@jackmac6965]

Good advise

[@physiorehab]

Thanks jack

[@themateese9754]

Thanks - I was doing the pelvic tilt wrong - using all abs 🤦🏻‍♂️

[@physiorehab]

👍

[@andyirons7162]

0:00 - 0:20 -----> gold right there......he quickly brushes over it, i.e. "from lumbar disc bulge or encounter you might of had"....

[@AbbasSpeaks]

thanks

[@physiorehab]

You’re welcome!

[@JennMartinello]

What if you have an acute episode but have stenosis, retrolosthesis and spondylthesis? I'm guessing the hip thrusts would be very beneficial for strength lost. I got hurt a few months ago and it wrecked all my progress and strength. I am now constantly having my back out ever since. 😞 😓 I can't live on medrol forever. Thank you for your videos and sharing your expert knowledge.

[@physiorehab]

Gentle core work is needed then slowly progress as you get better again

[@JennMartinello]

@@physiorehab my goodness I knew it!!! What do you suggest as gentle core ? lol I was a beast.

[@physiorehab]

@@JennMartinello have a look at my previous core videos

[@englishexperts1974]

One question. I have a disc bulge and psoas strain or tilt pelvic. Hurts growing and lower abs and butt. Any correlation?

[@erikhamilton4866]

Once your back is locked is it like that permanently? Mine got locked up from sleeping on a old mattress for a couple months before I bought a new one. Hurt so bad for weeks, finally got the pain gone but still locked up lower back. Hoping I can go back to having a bendable back again

[@GrandmaBetty1945]

3:00 some thoughts please. I accomplish stretch on the lower back extensors by bringing the knees (flexed) to the chest. Slowly, and to the extent that it is still comfortable. Most people find this relaxing. Is there any reason why this smaller stretch with an active posterior pelvic tilt is better?

[@physiorehab]

To put it simply - less posterior disc movement and less chance of a increase in a disc bulge. The flexion relaxes the muscles and provides SOME traction but if you go too far into flexion you may aggravate a already angry posterior disc bulge

[@GrandmaBetty1945]

To give you the specifics.. Last week I had a new patient calling in for an appointment at the clinic. He had been working at festivals for weeks, lifting heavy objects daily and lifting them in the worst possible way (bending over and pulling on his lower back extensors). He could feel the pain building up throughout the weeks until he couldn't take it anymore. He could barely get on and off the table. He's 23, overweight, standing with his knees hyperextended (no quad activity but hanging into the joint) and with a lumbar hyperlordosis. The disc itself wasn't problematic yet but it was a build up of muscle spasm over the weeks. I did some stretches, gave him advice on how to lift objects correctly (using his knees and keeping a neutral spine), told him to lay down on his back and with his knees bent, and to put a hot pack under his lower back to release the muscle spasm. Today I will see him again but he seems one of those idiots who doesn't take advice. 5 minutes after I told him how to lift properly he took his shoes by bending forward, and he went back to lifting at festivals exactly 1 day after I saw him. I just don't want to be held responsible for the likely fact that he stays in pain

[@PranganD]

Great video Physio sir.. I have a query, my wife is having Sacralization and suffering from lower backache everyday , especially in the mornings. Do you suggest this exercises to be done for the pain relieve? Please reply, its urgent ..Thanks :)

[@physiorehab]

Give it a try - if it does not work or she becomes worse you should seek assessment and treatment. It may also need strengthening too - Have a look at our online rehab programs to help her: www.physiorehab.com

[@PranganD]

@@physiorehab Thanks a lot Tim...

[@stephenalbertson8920]

Very informative video....does an inversion table substitute any of these in terms of benefits?

[@physiorehab]

It’s not a substitute - it’s a traction addition that may help

[@stephenalbertson8920]

@@physiorehab ok...thank you

[@SHEARMINATOR]

Absolutely brilliant well taught

[@physiorehab]

Thanks 🙏

[@HeavyJ318]

Tim can you recommend a good physio on the Sunshine Coast specifically for shoulders? Awesome channel btw mate.

[@physiorehab]

Hi there - sorry I have a few mates there but not sure on Physios! Google the locations of the physios and there websites and see what specialities they say they do as a starting point.

[@HeavyJ318]

Tanks for the reply, I'll do that :)

[@ACARDtvMusic]

I got a sharp pain in the bottom of my back, right side..

[@nssSmooge]

From some reason I feel relief in lower back section when i hunch in my chair. I try to sit upright but I feel tension and dull pressure / pain in lower back. The moment I hunch forward i feel relief and i think it puts presure off my lower back. Not sure why, as its not good position for spine. Any ideas?

[@physiorehab]

Tightness and weakness in the lower back with abdominal / core weakness I would say

[@shivsangam3540]

Sir! I am suffering lower back pain from 2month in bowling injury And only one sided pain sir please tell me how to recover

[@roozkhosh5749]

I've been stuck on the couch for more than an hour and half. Can't get a glass of water. The first round of the first two moves it got painful after 5-6 of each, the second round after only 3. Should I wait and try again a later or will that be too harmful? The pain is getting worse by the minute and absolutely can't move. I really appreciate your through explanations for each move and would really appreciate a response as we're under lockdown and my previous physio clinic is closed as far as I know not that I could move to make it there anyways. Thank you in advance. 🙏

[@physiorehab]

To help you would need to assess - we can do a Telehealth consult to help you out just head to our website physiorehab.com

[@roozkhosh5749]

@@physiorehab Thank you, I will definitely look into that. 16 hours later I'm still in the same position as before!

[@deborahkelly5002]

How are you doing?

[@roozkhosh5749]

@@deborahkelly5002 Better than that time, as long as I'm mindful and manage balancing. His recommended exercises in moderation really helped me in getting thru the last couple months. How about you?

[@osmandaka2041]

i have a lower back pain but I don't know what kind it is. All i know is when I used to do core exercises, specifically on the leg raises, i couldn't hold straight feet when i raised them. It hurt a bit but I was able do complete the exercise. And just 2 days ago, my lower back hurt. are these exercises useful? Because, if they're not, i'm afraid it will get worse.

[@physiorehab]

Osman Daka give them a try and of it doesn’t work please get your back assessed by a physio!

[@osmandaka2041]

@@physiorehab ok thanks a lot

[@peterokeefe131]

Hi Tim, will these also work for acute Scmorls Nodules in the lumbar region?

[@physiorehab]

It will work for when you back presents in muscle spasm

[@ChessJew]

Do you have any recommended therapies for my Uncle? He's got acute lumbago - when we built my house, all he could do was supervise. It's a slow and painful death, my brother.

[@physiorehab]

So, he now has chronic pain?

[@ardasevmis7583]

@@physiorehab Lol it is a reference to RDR2, a video game

[@AlamoOriginal]

Lmfao are you serious? Lol

[@kamikamran2196]

Thanks a lot. What do you recommend regarding A DDD to me? I have got a L5 S1 DDD.

[@physiorehab]

Hi Kamran You need to focus on strengthening and stretching work. Have a look at my Lumbar Disc program here: www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@sadsmile3]

What if they have a back extension preference? My patient does not like lumbar flexion

[@physiorehab]

Follow the McKenzie videos!

[@johnmickel2330]

Never saw that " brick " 78 yrs, BULDGED l 4, l 5, S1-- can I use a rolled tight towel?? Thanks for your patience and Escondido John --- Calif.

[@physiorehab]

John Mickel john do you mean the yoga block?

[@johnmickel2330]

Yes The blue brick

[@whome5810]

Isn't twisting or rotating the lumbar spine considered pretty bad if you have a disc bulge?

[@physiorehab]

No

[@whome5810]

@@physiorehab I have watched a lot of your videos and you seem to be one of the most knowledgeable people out there and when I'm next in Aus I will certainly be making an appointment. I have also read Stuart McGills Back Mechanic and he seems really against twisting and bending. I hear contradictory advice regarding bending or twisting so often it gets pretty confusing. Who is right? Or is it different for each case? Anyway keep up the great videos! Cheers.

[@margysfavourites8444]

I ,m in British Columbia Canada. Do you do Skype appointments? Basically looking for a second opinion. Many Thanks Margaret

[@physiorehab]

Hi Margaret - yes we do! Head to physiorehab.com/skype for all the details and how to book

[@margysfavourites8444]

Great news now to check out your availability and work out the time difference.

[@Sangita3571]

Can it be done for lower back sprain?

[@physiorehab]

Yes. Perhaps follow this program: www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@itsthereality]

It hurts when I try to rock my legs from side to side. What do I do?

[@physiorehab]

Try my other Lower back pain exercises on my channel perhaps

[@underflo43tky]

my back is so effed i cant even stand or get up 😭

[@destinyhamlin5920]

at 5:20 what if its painful on the left lower back side. its a sharp stabbing pain.

[@destinyhamlin5920]

when I twist to the right there's a stabbing pain in my left lower back right above my buttock

[@physiorehab]

Perhaps get that assessed

[@pinkydhall3161]

My lower back often lock sir now tym also locked very poorly plz 😭😭 sujest treatment plz

[@physiorehab]

Sure. Have a look at my rehab program: physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@word1013]

0:01 today's rehab is about teaching you a few little exercises that you can do for acute lower back pain...

[@minecraftmen04]

4:50 I have had low back pain for a little more than a year now and have tried this stretch numerous times. Each and every time I have had pain from doing this stretch particularly when I move my legs to the right side, the pain is on the left side of my back when doing this. I also have pain when extending my back or hanging from a bar. (I am aware that hanging from a bar causes extension but even if I put myself in a non-extended position such as pushing myself up on a countertop and letting my legs hang there is still pain.) my physiotherapist has been helping me balance lower back and glute muscles to fix this problem but I don't understand why because the pain is only felt when my lower back muscles and core are inactive so how could one side be compensating? Do you have any idea what this problem could be? the physio guys initially said spondylolisthesis but an x-ray said my spine was healthy fast forward to 8 months later and there is still pain and I am desperate for help. If anyone has a clue what this could be or what could help please respond I don't know what to do, my family doctor said 7 months ago that there's nothing wrong but here I am.

[@physiorehab]

You must have some mobility issue there. Have your tried other stretches or my rehab program ?www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab

[@jasonbailey5260]

Hey

[@maritzanc]

pity the ads are taking over this video

[@danielnunezramirez6182]

You’re getting info that people pay hundreds to get A couple ads are nothing compared...

[@Emma-pl9gt]

It doesn't make the ads any less annoying. They are annoying. You are in the middle of watching/in a certain position and then have to get out of the position to skip the ads!

[@DanScottChannel]

4:59 I get more like a Clunk..pop, pop, pop, pop, pop, pop, when I twist to the left. It doesn't hurt but what the heck is going on?

[@physiorehab]

Dan Scott probably simple joint cavattion which is harmless. Maybe an indication they you need to do some more spinal stability / strength work though

[@DanScottChannel]

@@physiorehab Thanks Tim. MRI revealed a lot of problems but I started doing glute bridges per another one of your videos and only after a couple days I think this is going to help alot. Thanks for your work...subbed!

[@piotrjablonski1175]

It be better showing the techniques shirtless.

[@physiorehab]

Lol

[@zahidameher1697]

Sir you are talking N talking instead of starting with exercise.suggestion talk less n start demonstration

[@physiorehab]

Tough crowd

[@animationsfa4478]

Its not that cute

[@Emma-pl9gt]

Time for your bottle feed 🍼

[@tanitamut2331]

U talk very much

[@physiorehab]

Better than not talking at all eh?

[@nc8364]

Thank you

[@physiorehab]

👍